Cranberry beans vs. Okara — In-Depth Nutrition Comparison
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Significant differences between cranberry beans and okara
- Cranberry beans is richer in folate, vitamin B1, phosphorus, iron, magnesium, zinc, and potassium, while okara is higher in selenium.
- Cranberry beans covers your daily folate needs 45% more than okara.
- Cranberry beans has 11 times more vitamin B1 than okara. Cranberry beans has 0.21mg of vitamin B1, while okara has 0.02mg.
Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Okara.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +92.3% |
| Contains more PotassiumPotassium | +81.7% |
| Contains more IronIron | +60.8% |
| Contains more CopperCopper | +15.5% |
| Contains more ZincZinc | +103.6% |
| Contains more PhosphorusPhosphorus | +125% |
| Contains less SodiumSodium | -88.9% |
| Contains more CalciumCalcium | +60% |
| Contains more SeleniumSelenium | +715.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +950% |
| Contains more Vitamin B2Vitamin B2 | +245% |
| Contains more Vitamin B3Vitamin B3 | +415% |
| Contains more Vitamin B5Vitamin B5 | +172.7% |
| Contains more FolateFolate | +696.2% |
| Contains more Vitamin B6Vitamin B6 | +42% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 207µg | 26µg | 45% |
| Fiber | 8.6g | 34% | |
| Selenium | 1.3µg | 10.6µg | 17% |
| Vitamin B1 | 0.21mg | 0.02mg | 16% |
| Protein | 9.34g | 3.52g | 12% |
| Phosphorus | 135mg | 60mg | 11% |
| Iron | 2.09mg | 1.3mg | 10% |
| Magnesium | 50mg | 26mg | 6% |
| Potassium | 387mg | 213mg | 5% |
| Zinc | 1.14mg | 0.56mg | 5% |
| Vitamin B2 | 0.069mg | 0.02mg | 4% |
| Polyunsaturated fat | 0.199g | 0.755g | 4% |
| Carbs | 24.46g | 12.23g | 4% |
| Vitamin B6 | 0.081mg | 0.115mg | 3% |
| Vitamin B5 | 0.24mg | 0.088mg | 3% |
| Vitamin B3 | 0.515mg | 0.1mg | 3% |
| Calories | 136kcal | 76kcal | 3% |
| Copper | 0.231mg | 0.2mg | 3% |
| Calcium | 50mg | 80mg | 3% |
| Fats | 0.46g | 1.73g | 2% |
| Manganese | 0.37mg | 0.404mg | 1% |
| Monounsaturated fat | 0.04g | 0.295g | 1% |
| Net carbs | 15.86g | 12.23g | N/A |
| Sodium | 1mg | 9mg | 0% |
| Saturated fat | 0.119g | 0.193g | 0% |
| Tryptophan | 0.111mg | 0.05mg | 0% |
| Threonine | 0.393mg | 0.131mg | 0% |
| Isoleucine | 0.412mg | 0.159mg | 0% |
| Leucine | 0.746mg | 0.244mg | 0% |
| Lysine | 0.641mg | 0.212mg | 0% |
| Methionine | 0.14mg | 0.041mg | 0% |
| Phenylalanine | 0.505mg | 0.157mg | 0% |
| Valine | 0.489mg | 0.162mg | 0% |
| Histidine | 0.26mg | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Protein:
3.52 g
Fats:
1.73 g
Carbs:
12.23 g
Water:
81.64 g
Other:
0.88 g
| Contains more ProteinProtein | +165.3% |
| Contains more CarbsCarbs | +100% |
| Contains more OtherOther | +23.9% |
| Contains more FatsFats | +276.1% |
| Contains more WaterWater | +26.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
Saturated fat:
Sat. Fat
0.193 g
Monounsaturated fat:
Mono. Fat
0.295 g
Polyunsaturated fat:
Poly. Fat
0.755 g
| Contains less Sat. FatSaturated fat | -38.3% |
| Contains more Mono. FatMonounsaturated fat | +637.5% |
| Contains more Poly. FatPolyunsaturated fat | +279.4% |
